What’s a Duathlon?
A duathlon is a multi-sport race consisting of a run, bike and run. Our duathlon is a sprint distance event and consists of a 3km run leg, a 23km bike leg and a second 3km run.
Before the start, you’ll park your bike in the secure transition area, leaving your helmet with the bike. Many duathletes will wear their runners on the bike but others will use bike shoes, they will leave these with their bikes too. Other items you may want to leave in transition are a warm top and warm gloves. Many people will also carry food and/or energy drink for the bike leg.
After completing the first run, you’ll enter transition, put on your helmet and grab your bike, you then run or walk your bike to the mount line. You can only mount our bike after you’ve crossed the line. Having enjoyed a pleasant cycle in the countryside, you dismount before the dismount line, run or walk your bike back to your place in transition, park up, remove your helmet and set out on your second run.
Finally, you cross the finish line, get your finisher’s medal, bask in the satisfaction of a job well done, have a good chat with all your fellow duathletes and seriously consider doing more of these and joining your local club if you haven’t already.
How do I enter Flat Out 2025?
Entry is through the ‘Find and Event’ page on the Triathlon Ireland website. Here is a direct link to the 2025 race. You need to log in to your Triathlon Ireland account to enter. If you are not currently a Triathlon Ireland member, you can set up a free ‘Website User’ account. Once logged in, just fill in the race entry form and pay the race fee (€40 for 2025).
Do I need to be a Triathlon Ireland Member?
All entrants need a valid Triathlon Ireland (TI) membership on the day of the race. Holders of a TI Race Membership ave a valid license. Holders of a TI Training Membership or non-members will need to purchase a TI One Day Membership. More information about ODMs is available here. The cost for a Duathlon ODM is €20 (2025). Memberships will be checked on the day and nobody will be allowed to trace without a valid membership.
Do I need a pile of fancy, expensive gear to race?
No, you need a bike – any bike at all – a helmet and a pair of runners. That’s the full mandatory kit list. Your bike must be mechanically sound, brakes will be checked before entering transition.
Your cycle on the day and in your training will be so much better and more enjoyable with a well maintained bike, effective brakes, tyres pumped sufficiently (check the tyre sidewall for min and max pressure), chain oiled and running smoothly, gears indexed correctly and not skipping, if it needs a little TLC make sure to get it done sooner rather than later.
If your early taste of duathlon leaves you keen to keep going with duathlon and triathlon, join Athy Triathlon Club, try our New-to-Tri programme, etc., then you’ll end up with more gear – it’s inevitable – but to get started just get your runners on, go for a run, get your helmet on, go for a cycle and be ready for March 30th.